For Time
- 21 Hang Squat Clean (115/75)
- 5 Rope Climb
- 15 Hang Squat Clean
- 3 Rope Climb
- 9 Hang Squat Clean
- 1 Rope Climb
- Goal: Sub 11 min
For Time:
- 21 Hang Squat Clean (95/65)
- 5 Lay to Stand Rope Climb or Seated Rope Pull
- 15 Hang Squat Clean
- 3 Lay to Stand Rope Climb or Seated Rope Pull
- 9 Hang Squat Clean
- 1 Lay to Stand Rope Climb or Seated Rope Pull
- Goal:?Sub 11 min
Cool Down:
Accumulate the Following:
- 50 Abmat Sit-Up
- 50 Band Face Pull
- 50 Band Good Morning
- 50 Banded Straight Arm Pull Down
1x:
- 2-3min Lower Back Smash
- 10-15 Cat Cow